Andrew Huberman· PhD
And avoid viewing bright short wavelength light in the hour before sleep. Even if you can fall and stay asleep, your blood glucose regulation, next morning cortisol, and brain will suffer.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
And avoid viewing bright short wavelength light in the hour before sleep. Even if you can fall and stay asleep, your blood glucose regulation, next morning cortisol, and brain will suffer.
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As I mentioned before, you want to avoid shortwavelength light exposure. So this would be your white LED lights, blue lights, green lights if you can. All right? And there are various ways you can do this. [...] Why? Well, there are a number of papers showing that if we restrict our visual exposure to medium and long wavelength light in the evenings and at night, it does not have nearly as much impact on increasing cortisol.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.